How to track workouts with varying weight Remember to only edit white cells, or you may end up deleting important formulas. If you want to change the type of personal record / the titles of the personal records in each tab, read further below about how changing the titles on the 'Personal Records' tab changes the titles on the other tabs too. Don't feel the need to record each type for each lift. The default options for personal records in the template, are the following:Ĭhoose which of these PR types are relevant to you, or which are relevant to each lift. You can track 5 different types of personal records, for each lift, at the top of the 'Lift' tabs. The template will also show you the total weight that you lifted, split in half… so that you can see / track the amount of weight lifted for each dumbbell, when applicable (For dumbbells enter the total weight that you lifted with both dumbbells combined (in column F), and then column E will show how much each dumbbell weighs.

The sheet will automatically tell you the total number of repetitions for each row (all sets / reps added together for each row), as well as the total volume for each row.

As described further below, also use a new row if you change the amount of weight that you are lifting. First enter the amount of weight that you are lifting in column F, and then enter the number of reps that you did for each set in columns G through P.Īlways use a new row when you are doing a new workout. Remember to only edit the pure white cells. If you want to make sure your lifts are in the correct order, I suggest doing so by titling them in the correct order, rather than actually moving the tabs to re-order them. That being said, the 'Lift' tabs are arranged in the same order as the lifts will appear on the 'Recent Lifts' tab / 'Personal Records' tab… and so I suggest to leave the tabs in the same order that they are by default (Don't click and drag them), if you want to keep things organized. Note that the title at the top of each 'Lift' tab will also determine the title of the lift when it is shown in the 'Recent Lifts' tab as well as the 'Personal Records' tab. If you change the amount of weight that you are lifting throughout the workout, you can use multiple rows to track your workout (New row each time the weight increases… more on this below). If your entire workout is done with a single weight, you can track the entire workout on one row. Each row will allow you to track up to 10 sets for a given weight. These individual 'Lift' tabs will allow you to track how much weight you lifted, and how many reps you did on each set. (Changing this title will change the title for the lift on other tabs as well.)įor each lift, you can track your normal workouts as well as your personal records. Notice that the title at the top of the tab in the image below, is 'Dumbbell Bench Press'. You can choose the type of lift that you want to assign each tab to, by renaming the 'Lift' tabs (Lift 1, Lift 2, etc.), and by renaming the title at the top of the tab. Each individual lift is tracked on its own tab. You can track your workouts for up to 15 different lifts in the weightlifting template. Tracking your weightlifting workouts (Lift tabs) Only edit the pure white cells in the spreadsheet template! Grey and black cells are not meant to be edited. View the 'PR' tab to view your personal records for each lift.View the 'Recent Lifts' tab to see your most recent lifts, for each lift type.When you do a new workout or change the amount of weight you are lifting, record your sets on a new row.Record your personal records at the top of each 'Lift' tab (If applicable).In columns G through P, enter the number of reps that you did on each set, at each given weight.Enter the total weight that you lifted in column F.

Rename the tabs labeled 'Lift 1' / 'Lift 2' etc., and change the title at the top of each lift tab, to the name of the lift that you want to track.

To use the weightlifting template, follow these steps: I highly recommend reading the detailed instructions and explanations further below. Here are the general instructions for using the template.

Tracking your weightlifting workouts (Lift tabs).

Excel weight loss tracker spread sheet